BASELINE TESTING
GRAY LEVEL
BASELINE TESTING MUST BE UNDER 5:15 m 6:30 w.
BASELINE
500 METER ROW
40 AIR SQUATS
30 SIT UPS
20 PUSH UPS
10 PULL-UPS
LEVEL 1 TESTING
WHITE LEVEL
Choose any ten. Must pass with an 80% rate.
Baseline time must be under 5:15 m 6:30 w.
1.
PUSH UPS 40 m. 40 w. (knees) consecutive
2.
SIT-UPS 65 in 2 minutes
3.
SQUATS 80 in 2 minutes
4.
BURPEES 20 in 1 minute
5.
HAND STAND Hold for 70 seconds
6.
THRUSTERS 15x 75# m. 55# w.
7.
WALL BALLS 15x 20# m. 14# w.
8.
PUSH PRESS 15x 75# m. 55@ w.
9.
JUMP ROPE #500 in a row or
15 double unders consecutive
10.
BOX JUMP 20” 20x consecutive
11.
400 METER RUN 1:45 m. 1:55 w.
LEVEL 2 TESTING
RED LEVEL
3 Parts to the Level 2 Test.
You must pass each part in order to move on.
Students must have completed and passed the
Level 1 Test “White Level” to qualify for Level 2.
PART 1
PART 2
PART 3
2 MILE RUN + 50 PULL-UPS
IN UNDER 20 MINUTES (MEN)
2 MILE RUN + 25 PULL-UPS
IN UNDER 25 MINUTES (WOMEN)
10 CLEAN & JERKS AT BODYWEIGHT
+ 10 OVERHEAD SQUATS AT 3/4
BODYWEIGHT IN UNDER 10 MIN (MEN)
10 CLEAN AND JERKS AT 3/4 BODYWEIGHT
+ 10 OVERHEAD SQUATS AT 1/2
BODYWEIGHT IN UNDER 12 MIN (WOMEN)
50 BURPESS IN UNDER 4 MIN
(MEN AND WOMEN)
LEVEL 3 TESTING
BLACK LEVEL
COACH
INITIAL
3 Parts to the Level 3 Test.
You must pass each part in order to move on.
Students must have completed and passed the
Level 1 and Level 2 Test to qualify for Level 3.
PART 1
DATE
PASSED
(UNDER 7:15 FOR MEN, 8:15 FOR WOMEN)
2000 METER ROW
(3 MINUTES AT EACH STATION) MUST SCORE AT
LEAST 1 REP IN EVERY SECTION WITH A TOTAL OF
80+ TO PASS PART 2
PART 2
PART 3
1. CHEST TO BAR PULL-UPS
2. DEADLIFT 315# MEN 155# WOMEN
3. HANDSTAND PUSH UP /
1 AB MAT WOMEN
4. SQUAT CLEAN AND JERK
155# MEN / 95# WOMEN
5. MUSCLE UPS
RUN WITH #80 SANDBAG IN UNDER 45 MIN (MEN)
RUN WITH #40 SANDBAG IN UNDER 50 MIN (WOMEN)
3 MILE RUN
PREFERRED PERIODIZATION
PROGRAM (P3)
Week Prescriptions
1.
4 x 20 @ 50%
7.
10, 8, 6, 4, 4
@ 50-80%
2.
4 x 15 @ 50%
8.
10, 8, 6, 4, 4
@ 50-80%
3.
4 x 12 @ 60%
9.
5, 5, 5, 5, 5
@ 85%
4.
4 x 10 @ 60-65%
10. 5, 5, 3, 3, 3
@ 85-95%
5.
5x8
@ 65%
11. 5, 3, 3, 3, 1
@ 80-95%
6.
5x8
@70%
12. Max 1rm + Level
@100%
This is a twelve phase program designed to take each
individual athlete through an entire strength training protocol.
To complete a phase you must preform the specific
prescription of weight lifting to each of the choice movements.
1.
SQUAT (front or back)
2.
PRESS (bench or shoulder)
3.
DEADLIFT
4.
CHOICE (no limit to movement options here.)
At the end of phase twelve, athletes will find a one rep max
on each core lift as well as schedule a level test.